22 Best Upper Body Workouts: Great No-Equipment Exercises

Want to lose weight, tone your upper body, strengthen your core, and relieve back pain? If yes, all you need is a healthy diet and a set of no-equipment, at-home workouts. You don’t need a gym membership to get fitter, no need to sweat buckets to get back into shape.

Upper body workouts are a great way to lose weight and tone the body. You might be surprised to learn that the upper body is one of the best areas to focus on when you’re trying to lose weight and build muscle. This area tends to contain the most fat of any body part, which is why it’s a great place to start if you want to see results in your waistline.

Besides losing weight, a strong and toned upper body is also aesthetically appealing and physically important.

Upper body Workouts can help you get a strong back, relieve back pain, give you powerful shoulders, a lifted chest, and a toned belly. The exercises will help build a lean and strong core, improve your posture, and work your arms, shoulders, and chest all at the same time.

You can achieve upper body workouts in a variety of different ways. One of the more popular is by using resistance bands. Resistance bands are designed to provide resistance to your upper body workouts, which can help strengthen your muscles.

Another way to get a good upper body workout is by participating in activities that focus on upper body strength training. Examples include lifting weights, push-ups, or pull-ups.

Today at ListPink, we have compiled a list of 22 great upper body workouts to help you lose weight and shape your body.

1. Dead Bug

Your lower back is going to be sore the next day, but it’ll also be stronger.

-Lie on your back with arms and legs extended
-Maintaining alignment of your spine, slowly raise your left leg, and bend your right elbow to bring your right hand to your left knee.
-Return to starting position, then repeat on the opposite side.
-Do 15 reps on each side.

2. Prone Plank

-Lie face down on the floor with your elbows at a 90-degree angle and your forearms perpendicular to your body. -Place your toes on the floor, and raise your hips so that your body is in a straight line from your shoulders to your knees. -Engage your core and hold for 30 seconds.
-If you can’t hold for the full 30 seconds, lower your hips to make it easier.
-Do three sets.

3. Back Extensions

This back exercise is a great way to work the lower and upper back.

-Lie face down on a back extension bench.
-Adjust the bench so that the padded roll is at the base of your neck.
-Place your feet on the floor and keep your arms at your side.
-Without locking your elbows, pull your upper body up and lower back down. (Make sure to keep the core and glutes engaged the entire time.)
-Do 15 reps.

4. Prone Y’s

-Get into a push-up position, but put your hands together and spread your legs wide.
-Lower your body until your chest is almost touching the floor, then push yourself back up.
-Do 15 reps.

5. Hollow Holds

-Lie face up on the floor with your knees bent and your arms at your sides.
-Press your lower back into the floor, and then raise your arms and legs so that everything from your knees to your shoulders is in contact with the floor.
-Hold for as long as you can.
-Do as many as you can in 30 seconds, and then rest for 30 seconds.
-Do three sets.

6. Wall Push-Ups

-Stand a couple of feet away from the wall, and place your hands on the wall at shoulder level, slightly wider than shoulder-width apart.
-Lower your body until your chest touches the wall, then push yourself back up.
-Do 15 reps.

7. Wall Squats

-Stand next to a wall with your feet hip-width apart and your back against the wall.
-Keeping your back flat, bend your knees and lower your body until your knees are bent at a 90-degree angle.
-Hold for 30 seconds, or as long as you can.

8. Swimmer’s Push-Ups

-Start in a standard push-up position, but bend your arms as you lower your body, so that your chest is between your forearms.
-Return to the starting position, and repeat.
-Do 15 reps.

9. Wall Sits

-Stand with your back against a wall, and then slide down the wall until your legs are bent 90 degrees and your knees are at a 90-degree angle.
-Hold for 30 seconds, or as long as you can.

10. Bridges

-Lie on your back with your arms by your sides.
-Bend your knees and place your feet flat on the floor, hip-width apart.
-Place your hands on your hips, and lift your hips off the floor while keeping your feet planted on the floor.
-Lift your hips until they are in line with your knees, and hold that position for 15 seconds.
-Return to the starting position, and repeat.
-Do three sets.

11. Ball Wall Squat

-Place your back against a wall.
-Extend arms overhead, and place your palms on a stability ball.
-Place your feet shoulder-width apart and keep your torso upright.
-Take a deep breath and slowly lower your body, keeping your back and arms in contact with the wall.
-Lower yourself until your butt nearly touches the floor, and then push yourself back up.
-Do 15 reps. (The harder you push, the harder your arms and back will work.)

12. Wrist Roller

-Stand with feet hip-width apart, and then bend your knees slightly.
-Raise your arms straight out in front of you and grab a towel.
-Place the towel between your hands, and then roll the towel back to your chest.
-Return the towel to the starting position, and then repeat.
-Do 15 reps.

13. Wrist Curl

-Stand with feet hip-width apart, and then bend your knees slightly.
-Raise your arms straight out in front of you and grab a towel or a dumbbell.
-Place the towel or dumbbell between your hands, and then roll the towel or dumbbell back to your chest.
-Return the towel or dumbbell to the starting position, and then repeat.
-Do 15 reps.

14. Wrist Roller with Shoulder Press

-Stand with feet hip-width apart, and then bend your knees slightly.
-Raise your arms straight out in front of you and grab a towel.
-Place the towel between your hands, and then roll the towel back to your chest.
-Return the towel to the starting position, and then press the towel up until your hands are above your head.
-Return the towel to the starting position, and then repeat.
-Do 15 reps.

15. Wrist Stretch

-Stand with feet hip-width apart, and then bend your knees slightly.
-Raise your arms straight out in front of you and grab a towel or a dumbbell.
-Place the towel or dumbbell between your hands, and then raise your hands above your head.
-Lower your hands behind your back and grab your other wrist.
-Hold for a count of 10, then return to the starting position, and repeat.
-Do 15 reps.

16. Active Wall Stretch

-Stand with feet shoulder-width apart and place your hands on a wall, slightly wider than shoulder-width apart.
-Lean forward and extend your arms until your chest is against the wall.
-Hold for 30 seconds.
-Repeat three times.

17. Wall Slide

-Stand with your back against a wall with your arms straight out in front of you.
-Slide down the wall until your butt hits the floor.
-Slide back up the wall to starting position.
-Do three sets of 15 reps.

18. Delt Raise

-Grab a pair of dumbbells and stand with feet hip-width apart.
-Lift weights to shoulder level with palms facing forward.
-Keeping arms straight, bend elbows, and lower weights to sides.
-Raise back up to shoulder level.
-Do 15 reps.

19. Shoulder Dumbbell Raises

-Grab a pair of dumbbells and stand with feet hip-width apart.
-Lift weights to shoulder level with palms facing forward.
-Keeping arms straight, bend elbows, and lower weights to sides.
-Raise back up to shoulder level.
-Do 15 reps.

20. Pull-Ups (With or Without a Resistance Band)

-Grab a pull-up bar with hands slightly wider than shoulder-width apart.
-Hang from the bar, then pull the body up until the chin is over the bar.
-Lower body until arms is fully extended.
-Do 15 reps.

21. Row Machine

-Set up the row machine and grab the bar.
-Adjust the seat so knees are bent at 90 degrees and your torso is at a 45-degree angle.
-Pull the bar towards you and squeeze shoulder blades together.
-Lower bar back down. (Make sure to keep the core and glutes engaged the entire time.)
-Do 15 reps.

22. Seated Row

This exercise is a great way to work the back, shoulders, and arms.
-Set up the seated row machine and grab the handles.
-Sit with legs straight, back straight, and upper torso leaning back slightly.
-Pull handles towards you, squeeze shoulder blades together, and lower back down. (Make sure to keep the core and glutes engaged the entire time.)
-Do 15 reps.

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